9/30/14

30th
A. Segmented clean pull; 3x5 @90% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

235#

B. Hang clean pull x3 + Clean Pull x2 + Power Clean x1; Rest 2 minutes x4 sets - build per set

135#
185#
205#
215#

C. Pendlay Row; 6-8x4; Rest 90 seconds

205# - 8, 8, 7, 6

+
30 sets
30 seconds AD 90%
30 seconds rest
- All sets same pace

74, 74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74,  74, 

9/29/14

29th
https://www.youtube.com/watch?v=yMnamNJZMBk - start doing this before every workout, let's see if that opens up that T-spine of yours a bit
+
A. Build to a tough single squat clean and triple split jerk - video heaviest

200#

B. FS @32x1; 4-6x4; Rest 3 minutes

200# - 6, 5, 5,

C. Split Jerk; 3x5 @ 80% of 1RM; Rest 2 minutes - speed under bar is the focus

220# - better this week.

+
21-15-9
DB Thruster 50#
+
5 rope climb per round

14:43

+
Zone 1 20 minutes - your pick

9/25/14

25th
A. Segmented Snatch Pull; 3x5 @ 90% of 1RM power snatch; Rest 2 minutes

165#

B. Snatch Pull cluster; 2.2.2; Rest 20 seconds/Rest 3:00 x3-4 sets

165#

C. Chainsaw row; 8-10x3 per side; rest 75 seconds between sides - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=291

65# - 10

+
4 rounds for time:
10 gecko push ups - https://www.youtube.com/watch?v=NfPys6ABsFA - down and back is one
50 meter kb rack walk 2 pood per hand
20 renegade rows 35#

28:08

9/24/14

24th
A. EMOM; Squat snatch x2 starting at 70% of 1RM add 10# per minute until tough set, not failure

115#, 125#, 135#, 145#

B. BS @32x1; 3-4x5; Rest 2-3 minutes

2min rest
185# - 4
205# - 4, 4, 4, 4

C. EMOM 8 minutes; Heaving snatch balance x2 - you pick weight but challenge yourself.

115#

D1. 1-arm KB OHS @52x2; 8-10x3; Rest 45 seconds
D2. Rope Climb; 60 second AMRAP x3; Rest 90 seconds

35#KB - 5/5
3 rope climbs

+
6-8 sets for time:
DB Power Clean x2 + DB Thruster x5 - you pick weight
HR Push ups x10 - watch last weeks video and look at your butt and low back, see the arch? Think about tucking your pelvis under, and removing that arch.
5 HSPU
Rest 2-4 minutes

:54 2min rest
:54 2 min
:56 2 min
:58 3 min
:50 3 min
:53

9/23/14

23rd
A. Segmented clean pull; 3x5 @80% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

215#

B. Hang clean pull x3 + Clean Pull x1; Rest 2 minutes x4 sets - buil per set

135#
165#
205#
215#

C. Pendlay Row; 3-5x4; Rest 90 seconds

205# - 5, 5, 5, 4

+
24 sets
30 seconds AD 90%
30 seconds rest
- All sets same pace

75, 75, 75, 75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  75,  

9/22/14

22nd
A. Build to a tough single squat clean and jerk - video heaviest

255# - better split. Think im lacking flexibility which puts my mid thorasic at a point of over extension and probably how I sprained my rib. Went a little lower today and felt more solid overhead 103 up form last week.

B. FS @21x1; 3-5x4; Rest 3 minutes

225# - 5, 5, 4, 4

C. Split Jerk; 3x5 @ 80% of 1RM; Rest 2 minutes - speed under bar is the focus

220# - felt good by about the 4th set. Back on my heels more chest tall, quick under the bar and deeper.

+
15-12-9
HSPU
Strict Pull up
+
1 rope climb per round

6:44

+
Zone 1 20 minutes - your pick

AD

9/18/14

18th
A. Segmented Snatch Pull; 3x5 @ 80% of 1RM power snatch; Rest 2 minutes

135#
B. Snatch deadlift cluster; 2.2.2; Rest 20 seconds/Rest 3:00 x3-4 sets

225# - Ouch....that was tough. Felt good though.
C. Chainsaw row; 4-6x5 per side; rest 75 seconds between sides - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=291

65# - 6
+
4 rounds for time:
50 meter bear crawl
100 meter farmer walk 70# per hand
20 DB burpees with 25# per hand

23:01